Supersets will take your fitness to the next level with CultFit Home Workout

by Graham Bower January 21, 2017

CultFit Home Workout It’s the fourth and final week of our CultFit Home Workout. Congratulations if you have made it this far. (If you missed it, it’s still not to late to start with Week 1).

For this easy home workout, all you need is your iPhone and some everyday objects you’ll find around your home or office (plus your Apple Watch if you have one). No gym membership is required. It’s a great way to get started with your fitness journey — and it only takes 10 minutes a day.

Only one week to go!

Watch the video above for a demo of how to do all these exercises.

CultFit Week 4

Want a hard copy of the exercise diagrams? Download the CultFit Home Workout Week 4 program in printable PDF format.

This free workout app will help

Reps & Sets is a free gym-logging app designed by Cult of Mac fitness writer Graham Bower. It tells you what exercises to do during the CultFit workout, and times your rest intervals. First download Reps & Sets (free) from the App Store. Then visit this link on your iPhone to download the CultFit Week 4 workout program.

NB: For a couple of exercises (inverted row and dips), the diagram in Reps & Sets is slightly different from what’s prescribed in the CultFit Home Workout. That’s because it shows how those exercises can be done using equipment at a gym. Follow our instructions (above) to perform these exercises at home.

About the CultFit Home Workout

Log the CultFit workout with your Apple Watch
Log the CultFit workout with your Apple Watch.
Photo: Graham Bower/Cult of Mac

Who is the CultFit Home Workout for?

This workout is designed for adults (18 to 60 years old) who are new to exercise and want to get started on their fitness journey in 2017. You don’t need to be in shape already to do this workout. (As with any workout program, if you haven’t been exercising for a while, check with your doctor first to make sure it’s safe for you to get started.)

How hard is it?

CultFit is designed to be easy. You can adjust each exercise to suit your ability. If any of the exercises feel uncomfortable, just skip them for now. You can also reduce the number of repetitions to a level that is comfortable for you. Allow 30 seconds of rest after each exercise, or longer if you need it. Just do what you can manage, and it will get steadily easier over time.

How does it work?

The most important thing if you want to stick to a New Year’s fitness resolution is to establish a regular routine or “habit” early on. It needs to be something that easily slots into your day. That’s why this workout takes just 10 minutes, and you can do it at home. You can easily make the CultFit Home Workout a part of your morning or evening routine, just like brushing your teeth.



Graham Bower
Graham Bower

Author



Leave a comment

Comments will be approved before showing up.


Also in Learn about your Apple Watch

Tap into the ancient wisdom of the Apple Watch Breathe app

by Graham Bower December 05, 2018

In today’s fast-paced, connected world, the demands on our time seem endless. We spend much of our day in a state of constant hyperactivity. Apple Watch and iPhone add to the pressure, with their endless notifications telling us what we should be doing, who we should be speaking to and where we should be going. […]

Continue Reading

Give big love and soul to your Apple Watch with these rustic, hand-crafted bands

by Kristal Chan November 29, 2018

Sourcing the best Apple Watch bands and accessories for Cult of Mac readers is a huge priority for our Watch Store. We hit the mark with Strapley’s distressed-leather bands for Apple Watch, available at our Watch Store just in time for the holidays! These stunning bands are crafted in-house and look like no other Apple Watch […]

Continue Reading

This leather shield for your AirPods is a travel must have

by Kristal Chan November 26, 2018

Find My AirPods isn’t your only line of defense against a lost AirPod catastrophe anymore. Twelve South’s AirSnap is a full-grain leather case tailored to protect your AirPods while also keeping them close at hand. AirSnap protects both your AirPods and charging case from getting nicked, scratched and dirty while floating around your desk, computer […]

Continue Reading